Training Log Archive: Dolf

Cut on foot still very sore so push ups and plank done with feet on a ball to stop flexing the ball of the foot. Made them harder to do so I may as well keep doing them that way when the foot is better.

See if anyone can top this excuse...
I was planning to do a MTB ride this morning. Sometime just after midnight I heard a banging sound which turned out to be a rather large cat breaking into our house. Yes, breaking in. It had been in before through the cat door and fought with one of our cats so recently we have been locking and putting something in front of the cat door so it couldn't get in. It managed to still force it's way in and when I got up it started going crazy and running around the house not able to get back out through the cat door.
I managed to trap it in the games room and when I tried to get it out it started jumping around off walls, knocking things off shelves and generally just freaking out. At one stage it got it's claws into my foot and managed to make a 8cm gash over the ball off my foot. Eventually it stopped on top of the highest shelf and I manage to grab it (get a few more scratches) and throw it out the door.
My foot absolutely kills whenever I flex my big toe, it opens up the cut again.
So no MTB ride, or run, or anything that involves the feet for me today.

C • Cat Burglar........ 10

Event: Denmark Adventure Race
 

Yay, running again. A short run around Hillarys including some running on the rocks along the south wall of the marina. Legs felt pretty good, still some tightness in the achilles but probably about 80% better.

Getting quicker changing into the wetsuit.
Met Jacko back at the carpark after his board paddle then headed into the marina for a swim. 2 sets of 300m with a bit of a break between chatting to Jacko then 600m straight. Managed to keep a steady pace through the entire swim without tiring too much, if I can do the same pace (without the breaks) in the race I'll get a reasonable time.

Plan was to head out on the MTB when I got home but I ended up having a few things to get done before Deb was heading out in the afternoon so I opted for a windtrainer session instead. I did the Lance Armstrong nike+ interval session. 8min warm up, 4 x 4min hard 4min easy, cool down.
Found a good intensity for the intervals with the last minute of each set hurting and being a bit of a struggle to get through... but just getting through.
Jelly legs when I got off so probably better than the MTB ride I had planned.

Still feeling a little tight and sore from the physio yesterday.

Physio.
Very painful session but on the plus side, I can go for a short run on the weekend.

Lunchtime swim at the Arena.
A swim squad is usually at the pool training on Wednesdays around lunch time, they were doing a lot of work with flippers today, at one stage the coach had them swimming on there backs with a plastic cup filled with water balanced on their foreheads... ?

5 min warm up
10 x 1 min Left 1 min Both 1 min Right
5 min cool down
Focused on technique more than effort, noticed a difference from last time I did this, less dead spots in the revolutions.